Tus Sau: John Stephens
Hnub Kev Tsim: 22 Lub Ib Hli Ntuj 2021
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42 Cov Khoom Noj Uas Tsis Muaj Calories - Kev Noj Haus
42 Cov Khoom Noj Uas Tsis Muaj Calories - Kev Noj Haus

Zoo Siab

Txo koj cov calorie kom tsawg yuav ua rau koj txoj kev poob ceeb thawj.

Txawm li cas los xij, tsis yog txhua yam zaub mov muaj sib npaug thaum nws los txog tus nqi khoom noj khoom haus. Qee cov khoom noj uas muaj calories tsawg tsawg thaum tseem noj zaub mov hauv lub cev tsawg.

Thaum txwv koj cov calories kom tsawg, nws yog qhov tseem ceeb uas yuav tau xaiv cov khoom noj muaj txiaj ntsig, uas muaj cov as-ham txaus rau cov calories ntau.

Dab tsi ntxiv, cov khoom noj muaj txiaj ntsig zoo tag nrho, cov zaub mov muaj zog-ntau yuav pab koj zoo siab dua thaum txiav cov calories ().

Ntawm no yog 42 cov khoom noj muaj txiaj ntsig uas tsis muaj calories ntau.

1–4. Cov nqaij thiab nqaij qaib

Vim tias lawv muaj protein ntau, cov nqaij ntshiv thiab nqaij qaib yog cov zaub mov zoo rau koj noj thaum koj sim txiav cov calories.

Protein ua rau muaj lub siab xav ua haujlwm puv ntoob thiab yuav pab koj noj tsawg dua calories thoob hnub (,).


Cov nqaij uas muaj calories tsawg kawg nkaus yog cov uas rog heev. Rog yog calorie-ntom, yog li fattier txiav ntawm cov nqaij muaj calorie ntau dua suav.

1. Qhov muag ntawm round steak

Tsis muaj lub laj thawj koj tseem tsis tau txaus siab thaum koj txiav cov calories. Nqaij nyuj yog cov khoom noj khoom haus thiab lub hauv paus zoo ntawm vitamin B12 thiab hlau (4).

Cov hlau yog ib yam khoom noj tseem ceeb uas pab thauj oxygen hauv koj lub cev, thaum vitamin B12 tsim nyog los ua cov ntshav liab ().

Txawm li cas los xij, nco ntsoov tias qhov muag ntawm lub voj voos yog cov nqaij ntshiv txiav tsawg kawg. Nco ntsoov tsis txhob kov nws, lossis nws yuav tawv thiab qhuav.

Cov calories: 138 toj ib 3-ooj (86-gram) pab

2. Tsis muaj mis, tsis muaj ntxhiab nqaij qaib mis

Nqaij qaib yog ib qho nqaij zoo heev thiab kuj yog qhov zoo tshaj ntawm cov protein (6).

Koj tuaj yeem khaws cov ntsiab lus hauv calorie kom tsawg los ntawm kev txiav cov tawv nqaij thiab cov rog pom.

Cov calories: 92 rau 3-ooj (86-gram) liab

3. Qaib ntxhw mis

Qaib ntxhw lub mis muaj protein ntau, vitamin B6, thiab niacin. Cov vitamins B pab koj lub cev zom cov zaub mov uas koj noj thiab metabolize rau hauv lub zog (7).


Cov calories: 93 rau 3-ooj (86-gram) liab

4. Nqaij npuas tenderloin

Tenderloin yog ib qho ntawm cov nqaij ntshiv qis tshaj plaws ntawm nqaij npuas, ua rau nws qhov kev xaiv zoo rau cov zaub mov tsis muaj ntau-tsawg.

Nqaij npuas muaj ntau yam nyob hauv ntau cov vitamins B thiab muaj txiaj ntsig zoo ntawm cov protein zoo (8).

Cov calories: 122 rau 3-ooj (86-gram) liab

5–8. Ntses thiab nqaij ntses

Feem ntau ntses thiab nqaij ntses yog ib hom khoom noj muaj txiaj ntsig zoo thiab muaj kev xaiv zoo tshaj yog tias koj tab tom txwv cov calories.

Ib yam li nqaij, ntses thiab nqaij nruab deg muaj protein ntau. Lawv kuj muab cov zaub mov tseem ceeb xws li cov vitamin B12, iodine, thiab omega-3 fatty acids ().

Omega-3 fatty acids muaj ntau cov txiaj ntsig, suav nrog txo tus mob thiab txhim kho kev mob plawv ().

5. Cod

Cod yog ib qho nqaij ntshiv, nqaij ntses dawb uas muaj protein ntau tab sis tsis muaj calories ntau.

Nws kuj tseem muaj cov vitamins B12, iodine, thiab selenium, thiab muaj cov omega-3 fatty acids uas yog tus nqi tsim nyog. Iodine yog qhov tseem ceeb rau kev ua haujlwm kom zoo rau lub hlwb thiab cov thyroid, tab sis ntau tus neeg tsis tau txais nws txaus (11,).


Cov calories: 70 rau 3-ooj (86-gram) liab

6. Tshuaj မုန်

Salmon yog cov rog rog uas muaj lub plawv zoo-omega-3s. Nws kuj tseem muaj cov vitamin B12 thiab ib qho ntawm ob peb cov zaub mov uas muaj vitamin D (13) ntau.

Qhov no tseem ceeb, vim li cas cov vitamin D tsis txaus yog qhov teeb meem tshwm sim thoob ntiaj teb. Nws cuam tshuam nrog ntau yam teeb meem kev noj qab haus huv, xws li osteoporosis, mob cancer, kab mob autoimmune, thiab ntshav siab (,).

Cov calories: 99 hauv kev ntsuas 3-ooj (86-gram) liab

7. Scallops

Scallops yog cov ntses qwj ntses uas tsis tshua muaj calorie nrog lub qab, tsw qab (16).

Nco ntsoov tias hla cov kua txob uas muaj calorie ntau thiab zoo siab rau cov khoom noj uas ci, nqaij los yog ci.

Cov calories: 26 hauv 5 daim me me (30 grams)

8. Oysters

Tsuas yog 1 tus kab noj hniav muab ntau tshaj 100% ntawm tus nqi txhua hnub (DV) rau cov vitamin B12 thiab tshaj ib nrab ntawm DV rau zinc thiab selenium (17).

Kev noj txaus ntawm selenium yuav txo qhov kev pheej hmoo ntawm prostate cancer rau txiv neej ().

Cov calories: 41 ib oyster (50 grams)

9–17. Zaub

Cov zaub feem ntau tsis muaj calories ntau tab sis tseem muaj cov vitamins, minerals, fiber ntau thiab antioxidant. Qhov no ua rau lawv zoo heev rau kev poob phaus.

Ntau cov veggies kuj muaj ntau hauv cov dej thiab tshuaj fiber, uas pab koj lub siab kom tsis muaj noj ntau dhau ntawm calories ().

Cov hmoov txhuv nplej siab zoo li cov qos yaj ywm thiab cov khaus khaus taub hau ntau dua hauv cov calories tab sis tseem yog zaub mov zoo.

9. Suav zaub qhwv

Suav cov zaub pob, uas suav nrog napa thiab bok choy, Qib nyob rau saum toj kawg nkaus thaum nws hais txog khoom noj khoom haus ntau. Cov zaub no yog muaj cov vitamins C thiab K ntau heev thiab muaj cov folate zoo (20).

Sautéing Suav cov zaub qhwv muab nws cov tsw qab zoo heev thiab khaws nws cov zaub mov zoo.

Cov calories: 12 rau ib lub khob (75 grams)

10. Cov dej ciab

Cov ntses dej yog cov ntsim, nplooj ntsuab uas yog ib qho ntawm cov zaub mov zoo tshaj plaws uas koj tuaj yeem noj.

Nws yog ib qho tsis muaj calories ntau nyob rau hauv tseem muaj cov vitamins A, C, thiab K. Koj tuaj yeem pov lub cev dej rau hauv zaub xas lav lossis muab kib nrog lwm cov zaub uas tseem tawv (21).

Cov calories: 4 ib khob (36 grams)

11. Tej dib

Dib tsis muaj calories ntau vim tias lawv feem ntau yog dej.

Qhov ntxim nyiam, lawv tseem muaj qhov chaw nyob zoo cov vitamin K1 thiab ntau cov nroj tsuag muaj txiaj ntsig zoo (22,).

Cov calories: 45 ib lub dib (300 grams)

12. Ntsuas muag

Radishes yog peppery, cruciferous zaub uas muaj tsawg hauv calories tsis tau tag nrho ntawm tsw.

Lawv muab cov txiaj ntsig zoo ntawm cov vitamin C thiab ib qho me me ntawm folate (24).

Cov calories: 1 ib radish (6 grams)

13. Celery

Celery siab nyob rau hauv cov vitamin K1 thiab cog cov ntoo uas muaj cov khoom coj los tiv thaiv (25,).

Cov calories: 6 rau ib leeg (38 grams)

14. Kale

Kale yog ib qho khoom noj tsis muaj txiaj ntsig. Koj tuaj yeem tau txais 100 feem pua ​​ntawm DV rau cov vitamins A, C, thiab K1 los ntawm kev noj tsuas yog 1 khob (68 grams) ntawm kale.

Qhov tseeb, txoj kev pabcuam no muab xya lub sijhawm ntawm cov vitamin K uas koj xav tau nyob hauv ib hnub. Vitamin K tseem ceeb heev rau cov ntshav txhaws (27).

Cov calories: 34 ib khob (68 grams)

15. Puas Hlas Nus

Zaub ntsuab nchuav siab hauv folate, manganese, thiab vitamins A, C, thiab K1. Nws tseem muaj nplua nuj nyob hauv kev tiv thaiv tus kabmob kheesxaws xws li flavonoids thiab carotenoids (28).

Pib noj mov nrog zaub xam lav ua los ntawm zaub ntsuab lossis lwm cov zaub ntsuab tuaj yeem pab koj zoo siab thiab tau noj tsawg dua cov calories ().

Cov calories: 7 ib khob (30 grams)

16. Tswb cov kua txob

Tsw cov kua txob yog cov kua qab zib thiab muaj fiber ntau, vitamin C, thiab carotenoids (30).

Carotenoids yog cov nroj tsuag sib tua kabmob uas tseem tuaj yeem txhim kho qhov muag pom kev noj qab haus huv (,).

Cov calories: 37 ib kua txob (119 grams)

17. Cov nceb

Cov nceb yog nceb tab sis feem ntau muab cais ua zaub. Lawv muaj ob peb cov vitamins B thiab muaj txiaj ntsig zoo ntawm cov potassium thiab selenium (33).

Qee yam nceb noj tau ua rau muaj txiaj ntsig kev noj qab haus huv, suav nrog kev tiv thaiv kab mob tsis muaj zog, txo qis kev mob, thiab txo qis kev mob qog nqaij hlav (,,).

Cov calories: 15 rau ib lub khob (68 grams)

18–23. Txiv hmab txiv ntoo thiab berries

Txiv hmab txiv ntoo muaj feem ntau hauv cov calories ntau dua li cov zaub. Txawm li cas los xij, feem ntau cov txiv ntoo yog cov khoom noj-kom ntom thiab tsim nyog rau ib qho chaw nyob hauv koj cov zaub mov tsis muaj calorie tsawg.

18. Txiv pos nphuab

Txiv pos nphuab muaj nyob hauv fiber ntau thiab tshuaj antioxidant. Lawv kuj tseem muab tshuaj vitamin C ntau ntau (37,).

Cov calories: 46 ib khob (144 grams)

19. Cantaloupe

Cantaloupe yog lub dib liab nrog daj ntseg, txiv kab ntxwv nqaij uas muaj cov vitamins A thiab C (39).

Nws tseem yog qhov muaj txiaj ntsig zoo ntawm beta-carotene, uas yog qhov tseem ceeb rau lub qhov muag zoo thiab tawv nqaij.

Cov calories: 60 rau ib lub khob (176 grams)

20. Lub taub

Cov kua ntoo yog tsim los ntawm cov dej feem ntau, yog li nws lub npe. Nws tseem muaj cov koob tshuaj zoo vitamin C thiab pro-vitamin A (40).

Dab tsi ntxiv, cov melon no muaj ntau hauv lycopene, ib tsob nroj paj ntoo uas tuaj yeem tiv thaiv kab mob plawv thiab qee cov qog nqaij hlav (,).

Cov calories: 46 ib khob (153 grams)

21. Lub txiv pos nphuab

Blueberries yog cov txiv hmab txiv ntoo uas nrov, muaj txiaj ntsig zoo. Lawv tau tshwj xeeb hauv cov tshuaj antioxidants, vitamin C, vitamin K1, thiab manganese (43).

Cov tebchaw no muaj ntau cov txiaj ntsig kev noj qab haus huv, suav nrog kev tiv thaiv kab mob hauv lub plawv (,).

Cov calories: 84 rau ib lub khob (147 grams)

22. Cov txiv kab ntxwv qaub

Zoo li ntau lwm cov txiv qaub, txiv kab ntxwv qaub muaj ntau nyob rau hauv cov vitamin C. Cov txiv kab ntxwv qaub kuj tau txais nws cov xim los ntawm cov nroj tsuag zoo cog txiv ntoo lycopene (46).

Cov calories: 57 calories rau ib nrab txiv (136 grams)

23. Kiwifruit

Tsuas yog ib lub kiwifruit, tsis muaj tawv nqaij, muaj txhua tus vitamin C uas koj xav tau nyob hauv ib hnub. Nws tseem yuav muab cov koob tshuaj zoo zoo fiber ntau thiab vitamin K1 (47).

Cov calories: 46 ib cov txiv ntoo (75 grams)

24-25. Ob txhais ceg

Legumes yog ib qho zoo tshaj plaws cog ntawm tsob ntoo uas muaj protein ntau thiab yog cov hauv av zoo.

24. Taum Dub

Taum dub yog ntau yam thiab tsis kim cov protein ntau.

Lawv yog cov muaj fiber ntau thiab folate thaum tseem muaj cov txiaj ntsig zoo ntawm cov vitamins B, hlau, magnesium, thiab manganese (48).

Cov calories: 114 calories tauj ib 1/2 khob (86 grams)

25. Cov noob txiv

Piv nrog rau lwm cov ntawv pov thawj, cov kua txiv kab ntxwv tau sai thiab yooj yim los npaj. Lawv kuj tseem muaj protein ntau, fiber ntau, folate, thiamine, hlau, potassium, thiab manganese (49).

Dab tsi yog qhov ntau, lentils muaj fiber ntau thiab protein ntau. Qhov no ua rau lawv zoo kawg txawm tias lawv tsis tshua muaj calories ().

Cov calories: 165 rau 1/2 khob (142 grams)

26–29. Chaw yuj nyuj thiab qe

Thaum nws los txog rau cov khoom noj siv mis, qhov kev ntsuas hauv lub cev nws txawv nrog cov ntsiab lus rog.

Yog koj tseem tab tom ua kom koj cov khoom noj muaj calorie kom tsawg, noj cov zaub mov tsis muaj rog lossis tsis yog mis ntxiv.

26. Mis nyuj mis

Mis mis yog ib qhov tsis muaj calorie ntau ntawm cov protein zoo. Cov mis nyuj tseem muaj cov calcium, thiab feem ntau cov neeg tsim cov mis ntxiv rau lawv cov khoom muaj vitamin D (51).

Cov calories: 86 rau ib lub khob (240 ml)

27. Taub hau tsis yog rog

Kua mis nyeem qaub yog muaj protein ntau thiab calcium. Probiotic yogurts tseem muaj cov kab mob nyob, uas tau txais txiaj ntsig koj lub plab zom mov (, 53).

Xaiv cov mis nyeem tsis qab, tsis qab zib vim yog muaj ntau yam qab zib yuav muaj cov suab thaj thiab calories ntau. Ntxiv cov txiv hmab txiv ntoo tshiab lossis cov txiv ntoo ua rau qab thiab qab zib.

Cov calories: 137 rau ib lub khob (245 grams)

28. Loo roj tsis muaj roj

Tsev cheese yog muag, creamy, tshiab cheese uas tsis tshua muaj calories thiab muaj protein ntau.

Cov khw muag khoom noj feem ntau nqa cov tsev me uas ua los ntawm cov roj sib txawv. Txhawm rau ntsuas cov calories tsawg tshaj, xaiv cov tsev cheese nrog 1% mis nyuj (54).

Cov calories: 82 ib 1/2 khob (114 grams)

29. Qe

Cov qe yog qhov pheej yig thiab cov khoom noj zoo ntawm cov protein ua tau zoo.

Lawv kuj tseem sau tau zoo kawg. Cov kev tshawb fawb pom tias kev noj qe rau pluas tshais tuaj yeem pab koj noj tsawg calories, uas tuaj yeem ua rau yuag poob (,).

Cov calories: 72 toj ib lub qe loj (50 grams)

30–34. Cov nplej

Cov nplej uas muaj txiaj ntsig zoo tshaj yog cov uas tsis tau ua tiav lossis kho dua tshiab.

Cov nplua nuj muaj protein ntau yuav pab koj lub siab kom ntev, uas tuaj yeem pab koj noj tsawg calories ().

30. Paj Kws

Paj Kws yog hom pob kws uas nthuav tawm thiab tawg thaum nws raug tshav kub.

Nws yog cov khoom noj txom ncauj zoo, thiab cov khoom noj tsis muaj calorie tsawg, tsuav yog koj tsis txhob yws nws nrog butter los yog tsis zoo. Cua paj kws xa xov paj yog qhov kev xaiv zoo.

Cov calories: 31 rau lub khob ntim (11 grams)

31. Shirataki mij

Shirataki mij yog cov Japanese nij uas ua los ntawm cov tuber-zoo li tus tub hu ua konjac. Lawv muaj ze li ntawm qhov tsis muaj calorie thiab tsis muaj fiber ntau.

Cov calories: 5 ib 3.5 ooj (100 grams)

32. Oats thiab oatmeal

Oats yog cov zaub txhwb qaib zoo heev uas muaj tshuaj fiber thiab tshuaj tua kab mob. Lawv kuj muaj protein, qee cov vitamins B, thiab manganese (57).

Cov kev tshawb fawb qhia tawm tias kev noj cov zaub mov oats yog txuam nrog cov qib LDL (phem) cov roj (cholesterol) thiab ntshav qis. Ob peb cov kev tshawb fawb tseem qhia ntxiv tias kev noj oats tuaj yeem pab kev poob phaus (,,).

Cov calories: 124 hauv 3/4 lub khob siav (175 grams)

33. Muaj qaib qus

Qav nplej tau siav thiab noj zoo li txhuv heev. Txawm li cas los xij, nws qis dua nyob hauv cov calories ntau dua li cov txhuv dawb lossis xim av.

Nws kuj muab cov fiber, protein, qee cov vitamins B, zinc, thiab manganese (61).

Cov calories: 166 rau ib lub khob siav (164 grams)

34. Quinoa

Quinoa yog gluten tsis pub pseudocereal feem ntau ua lag luam raws li superfood vim nws cov khoom noj khoom haus tsis zoo thiab cov ntsiab lus antioxidant.

Nws ntim ntau cov protein ntau dua li feem ntau cov nplej thiab tseem muab ntau cov vitamins B, nrog rau hlau, magnesium, thiab manganese (62).

Cov calories: 222 ib lub khob siav (185 grams)

35–36. Ceev thiab noob

Feem ntau, txiv ntoo thiab noob yog cov zaub mov muaj calorie ntau. Tseem, lawv tseem yog neeg noj zaub mov zoo heev thiab yuav tsum muaj nyob hauv koj cov zaub mov noj txawm hais tias koj tau txwv noj calories.

35. Cov kua txiv uas haus tsis muaj qab zib

Cov mis nyuj Almond yog tsim los ntawm cov av almonds thiab dej.

Nws yog qhov hloov pauv rau cov neeg uas fab rau cov mis nyuj thiab muaj cov calories ntau dua li cov mis nyuj.

Cov lus qhia calcium ntawm almond mis zoo ib yam li mis nyuj, thiab nws kuj muaj vitamin E (63) ntau.

Cov calories: 38 ib khob (240 ml)

36. Txiv Plig Nyaum

Txiv ntseej ntoo qis dua hauv cov calories ntau dua li lwm cov txiv ntoo. Lawv kuj tseem muaj fiber ntau, vitamin C, thiab folate (64).

Cov calories: 63 toj ib ooj (28 grams)

37–40. Haus dej

Cov dej qab zib muaj qab zib yog tus yeeb ncuab ntawm kev poob phaus. Hloov lwm cov, feem ntau cov dej qab zib tsis muaj piam thaj muaj tsawg hauv calories.

Nco ntsoov kos daim pa tshuaj kom koj cov dej haus tsis muaj qab zib ntxiv. Ib qho ntxiv, kua txiv hmab txiv ntoo muaj suab thaj ntau thiab yuav tsum zam.

37. Dej

Dej yog cov haus zoo tshaj plaws rau koj haus tau, thiab nws ib txwm tsis muaj calorie.

Cov calories: 0

38. Cov tshuaj yej tsis qab zib

Unsweetened tshuaj yej tsis muaj calorie-dawb thiab muab kev muaj txiaj ntsig zoo rau cov nroj tsuag sib xyaws. Hauv kev, cov tshuaj yej ntsuab yog cuam tshuam nrog ntau cov txiaj ntsig ().

Cov calories: 0

39. Khov kas fes dub

Cov dej qab zib hauv tsev kas fes muaj khoom muaj calories. Ntawm qhov tod tes, cov kas fes dub yog cov dej haus tsis muaj calorie.

Ntau cov kev tshawb fawb qhia tau hais tias cov neeg haus dej kas fes muaj qhov pheej hmoo tsawg ntawm qee cov kab mob mus ntev (66,,).

Cov calories: 0

40. Cov txim taws dej

Cov kua dej ntws tawm yog txoj kev ua kom hloov tshiab thiab noj qab haus huv rau cov dej qab zib.

Feem ntau cov dej uas ci ntsa iab tsuas yog siv dej nrog carbon dioxide, tab sis kos daim paib ntawm qhov koj nyiam tshaj plaws kom nco ntsoov tias tsis muaj qab zib.

Cov calories: 0

41–42. Cov Xis

Qee yam tshuaj ua kom qab zib tag nrho thiab muaj peev xwm ntxiv cov calories rau koj cov pluas noj. Txawm li cas los xij, cov khoom noj ntau dhau los yog qhov muaj txiaj ntsig tsawg kawg.

41. Tshuaj ntsuab thiab txuj lom

Tshuaj ntsuab thiab txuj lom yog qhov zoo rau koj ntxiv tsw rau koj cov zaub mov. Ob peb kuj tseem yuav muaj txiaj ntsim zoo rau koj kev noj qab haus huv.

Cinnamon, turmeric, qij, Ginger, thiab kua txob cayenne yog cov txuj lom uas tshwj xeeb hauv kev ua kom muaj cov tshuaj tua kab mob thiab muaj txiaj ntsig zoo rau cov nroj tsuag.

42. Cov khoom noj muaj calorie tsawg

Ntawm no yog qee yam khoom noj uas ntim cov kua tsw qab nrog cov muaj calorie tsawg heev (69, 70, 71, 72, 73):

  • Vinegar: 3 calories ib tablespoon (15 ml)
  • Cov kua txiv qaub: 3 calories rau ib me nyuam diav (5 ml)
  • Salsa: 4 calories ib tablespoon (15 grams)
  • Cov ntses kub: 0.5 calories rau ib me nyuam diav (5 ml)
  • Horseradish: 2 calories rau ib me nyuam diav (5 grams)

Hauv qab kab

Kev noj zaub mov rau lub cev tsawg tsis tas yuav tsum txob lossis bland. Qhov tseeb, ntau cov khoom noj muaj txiaj ntsig zoo yog muaj txiaj ntsig tab sis muaj calories tsawg.

Kev siv ntau yam khoom noj muaj txiaj ntsig-qhov tsawg yuav ua kom koj lub cev tau txais cov khoom noj uas nws xav tau - thiab kuj tseem yuav ua rau koj muaj kev txaus siab ntxiv rau koj cov kev noj haus.

Qhov tshwj xeeb, tag nrho, khoom noj tsis tau npaj cia kom muaj cov khoom noj khoom haus zoo tshaj plaws.

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